New year, new bod. You think Rod Stewart's bird Penny Lancaster got that body by sitting on the sofa every night with a family pack of Doritos? Come on, put your back into it... here's how:

1. Get more active

Don't just use an exercise routine as an excuse to laze about even more. Every little thing helps; even washing your car for 30 minutes burns off 150 calories.

2. Don't forget your posture

For an instant posture improver, stand with the back of your head touching the wall. Keeping your body straight and feet flat on the floor (there should be a triangle shape between your body and the wall), hold for 60 seconds.

3. Count yourself in

To get maximum results from toning and lifting exercises, the key is slowness. Don't rely on momentum to get you from top to bottom, but count yourself in, breathing in for one count, lifting for one count, holding for one count and releasing.

4. Train your brain

Exercise studies show you can maximise your benefits by focusing your mind on the muscles you're working. Think of each muscle contracting and stretching in the routine.

5. Listen to music

Studies from the Reebok University show that listening to music while you work out can push you to work harder. Stick to fast up-tempo dance CDs rather than the heart-tugging tunes.

6. Don't forget to breathe

If you feel dizzy or light-headed after one move, the chances are you need to breathe more. Inhale to lift a weight, exhale to lower.

7. Know your limits

A heated burning feeling in your muscles shows that you're overworking the muscle to good effect, but a sharp pain means stop now!

8. Don't rest too much

Never stop for more than a minute between exercises. Shorter recovery periods (where you try to get your breath back) means improved muscle endurance and better muscles all round.

9. Don't lift weights every day

This is over-training. Muscles need 48 hours to recover and repair. Meaning you'll get better results if you skip a day between strength-toning exercises.

10. If you're stiff and sore

Have a hot bath, to help soothe your aching limbs. If this happens a lot, you are not warming up and cooling down properly. You need to bring your heart level down with some gentle exercise for five minutes to aid the removal of lactic acid, the main contributor to soreness.

Taken from The Lazy's Girl's Guide to A Fabulous Body, by Anita Naik, &#xA3;7.99